MariaBB
11-21-2008, 03:00 PM
What's the best way to get adequate calcium? A supplement or some other way?
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JohnR41
11-25-2008, 01:44 PM
What's the best way to get adequate calcium? A supplement or some other way?
Of course it always depends on individual circumstances. There may be a situation where a person needs to take a supplement but that's a last resort,
in my opinion. And dairy products may not be the best way to get calcium either. Population studies have shown that high dairy consumption does not translate to good bone health for the average person. That's because animal protein causes the body to excrete calcium in the urin. So you gain a lot but you lose a lot too.
So what's left? You can get adequate calcium from plant sources like leafy greens, broccoli etc.. And there is a mechanism in the body, assuming it still works, that will regulate calcium. So, if you get too little, your body will conserve calcium and vice versa. The problem with taking massive supplements is that the body's automatic mechanism can be thrown off and could stop working after a long time of taking supplements.
Of course it always depends on individual circumstances. There may be a situation where a person needs to take a supplement but that's a last resort,
in my opinion. And dairy products may not be the best way to get calcium either. Population studies have shown that high dairy consumption does not translate to good bone health for the average person. That's because animal protein causes the body to excrete calcium in the urin. So you gain a lot but you lose a lot too.
So what's left? You can get adequate calcium from plant sources like leafy greens, broccoli etc.. And there is a mechanism in the body, assuming it still works, that will regulate calcium. So, if you get too little, your body will conserve calcium and vice versa. The problem with taking massive supplements is that the body's automatic mechanism can be thrown off and could stop working after a long time of taking supplements.
auntjudyg
11-26-2008, 11:41 AM
IMHO, it is almost always best to get nutrients from food than supplements. I agree with the previous poster that dairy products may not be the best source (especially low fat) despite all the advertising. Greens and other vegetables are a prime source of calcium in many culture where there is also a low incidence to osteoporosis.
JohnR41
11-26-2008, 12:41 PM
What's the best way to get adequate calcium? A supplement or some other way?
Here's some additional information that may be helpful, MariaBB. The following is a list of vegetables and nuts that contain good amounts of calcium. These are some of the better ones that stand out:
1) Collard greens................1 cup..........350
2) Bok choy (cooked)..........1 cup..........230
3) Turnip greens.................1 cup..........230
4) Okra (cooked)................1 cup...........220
5) Kale (cooked).................1 cup...........180
6) Broccoli (cooked).............1 cup..........160
7) Mustard greens................1 cup..........160
8) Rutabaga (cooked)............1 cup.........100
9) Acorn squash....................1 cup.........90
10) Brussels sprouts...............1 cup.........55
NUTS:
1) Almonds
2) Hazelnuts
3) Brazil nuts
4) Walnuts
5) Peanuts
Here's some additional information that may be helpful, MariaBB. The following is a list of vegetables and nuts that contain good amounts of calcium. These are some of the better ones that stand out:
1) Collard greens................1 cup..........350
2) Bok choy (cooked)..........1 cup..........230
3) Turnip greens.................1 cup..........230
4) Okra (cooked)................1 cup...........220
5) Kale (cooked).................1 cup...........180
6) Broccoli (cooked).............1 cup..........160
7) Mustard greens................1 cup..........160
8) Rutabaga (cooked)............1 cup.........100
9) Acorn squash....................1 cup.........90
10) Brussels sprouts...............1 cup.........55
NUTS:
1) Almonds
2) Hazelnuts
3) Brazil nuts
4) Walnuts
5) Peanuts
auntjudyg
11-28-2008, 11:30 AM
And sesame seeds
MariaBB
12-01-2008, 03:29 PM
Great - thanks guys. I eat tons of vegetables, but could do better on dairy. I also take supplements and exercise for bone health. I hope this helps, because my father has a bad case of osteoperosis and I hope to avoid it.
mystikal1000
01-04-2009, 08:46 AM
I heard vitamin d helps prevent certain bone diseases, so I would look into that supplement, but if your getting enough sun you may not need it.
tjlhb
01-04-2009, 12:24 PM
Vitamin D helps your digestive system absorb calcium. Vitamin D is made when skin is exposed to sunlight, although it can be consumed in food as well.